Routine A - Rotation 3 - Back, Calves & Cardio

Extra Wide Grip Pulldowns
warms x 3, 8 x 180, 8 x 180, 6 x 180

Bent Over Bar Rows
warms x 2, 8 x 225, 8 x 235, DS:6 x 245 - 8 x 155

One Arm Seated Cable Row
warms x 1, 12 x 90, 12 x 100, 11 x 105

DB Pullover
warms x 1, 15 x 70, 10 x 75

Seated Calf Raises
warms x 2, 15 x 110, 12 x 110, 13 x 110

Sprints Elliptical 10 Minutes
SSC 20 Minutes
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PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes